Antranik's Bodyweight Routine Training Log
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Rings Oriented BW Training Routine1. Copy this doc (File, Make a Copy) into your own drive and modify it however way you wish. All the dates, exercises and sets/reps are a sample.Deload info:
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antranik.org/bodyweight-training/2. To make weeks easily distinguishable, I alternate with red, blue, orange so that it's easy to know when it's time for a deload week (4th week; colored green).http://antranik.org/the-importance-of-rest-days-and-deload-weeks/
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3. Yellow cells indicate the introduction of a new exercise (new row) or advancement in progression
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4. Insert new exercises by inserting rows. Insert new dates by inserting columns.
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5. When the spreadsheet becomes too wide for your taste, simply highlight the columns (e.g., B to U)
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DELOADDELOAD
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9/1/20151/3/20151/5/20151/8/20151/10/20151/12/20151/15/20151/17/20151/19/20151/20 to 1/272/1/20152/3/20152/5/20152/8/20152/9/20152/11/20152/15/20152/17/20152/19/20152/20-2/28
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Focus on the daypull upsBA DaySkill/AccessorySA DayBA DaySkill/AccessorySA DayBA DaySkill/AccessoryDELOADSA DayBA DaySkill/AccessorySA DayBA DaySkill/AccessorySA DayBA DaySkill/AccessoryDELOADSA DayBA DaySkill/AccessorySA DayBA DaySkill/AccessorySA DayBA DaySkill/AccessoryDELOADSA DayBA DaySkill/AccessorySA DayBA DaySkill/AccessorySA DayBA DaySkill/AccessoryDELOAD
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did some yoga 3xdid some yoga 3x
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Bodyline Drills and Skill Work
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Rings Support Hold (Neutral)1x60
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RTO Support Hold2x302x30
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Skin the cat (tucked)3x15x1
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L-sit (foot supported)
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L-sit (one foot supported)
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Handstand (Chest to Wall hold)3x202x303x30
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add your rows as they go
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SA day
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Pulling Prep (Scapular Pull)
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Pulling Prep with Chest Pull
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add your rows here as they go
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BA day
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Pull Ups10,5
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L Chin Ups5
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Neutral Grip L Pull Ups3
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PB Dips8
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Accessory day
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Hollow Hold with ankle weights
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Horse Stance
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Chair Pistols
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Lat Flies
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add your rows here as they go
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Other (Prehab/Mobility and everything else under the sun)
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Elbow: Tyler & Reverse Tyler Twist
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SMR: Foam Roll Back and LegsYesYes
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SMR: Lacrosse Ball Traps and Tri'sYesYes
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SMR: Arm-Aid and/or Shin to ArmYesYes
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Wrist knee push ups2x15
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Dorsal knee push ups2x15
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Fingertip knee push ups2x15
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Power Yoga1.5hr1.5hr1.5hr
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STEADY STATE CYCLE LOGSSC is recommended for Back Lever but can also be applied for ANY other exercise to ensure safety.http://antranik.org/how-to-implement-a-steady-state-training-cycle/
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Start A (max hold)Start B (max hold)Start C (max hold)Start C (max hold)
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Exercise1/1/2015Plan for 8 weeks3/1/2015Plan for 8 weeks5/1/2015Plan for 8 weeks7/1/2015Plan for 8 weeks
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Tuck BL30sec4x15sec60sec (woohoo!)
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Advanced Tuck BL20sec6x10sec50sec2x30sec60sec
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Half Straddle BL30sec4x15sec
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More info on SSC:
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http://antranik.org/how-to-implement-a-steady-state-training-cycle/
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